Day 3 - REST

My legs, chest, and Tri's are so sore. Tis a glorious rest day. Now, I hope that I can sleep but that is doubtful courtesy of the lil munchkin.

Day 2 - Chest & Tri's

Official Starting Body Weight: 223.4 lbs

CARDIO: 20 MINS - eliptical machine, 2.08 miles

WEIGHTS:

1. Flat Dumbell Press
     A.  3 warm up sets:
          10 reps of 45lbs
          10 reps of 50lbs
          10 reps of 50lbs
     B.  2 sets to failure:
          10 reps of 60lbs
          7 reps of 65lbs

2. Incline Flies
     A.  2 sets to failure:
          12 reps of 25lbs
          8 reps of 30lbs

3. Straight Arm Pullover

     A.  2 sets to failure:

          12 reps of 35lbs

          11 reps of 45lbs

4. Rope Extensions

     A.  3 sets to failure:

          12 reps of 100lbs

          10 reps of 110lbs

           7 reps of 110lbs

5. Cable Extensions

     A.  3 sets to failure:

          10 reps of 60lbs

           9 reps of 70lbs

           6 reps of 70lbs

4. Overhead Dumbell Extension

     A.  3 sets to failure:

          12 reps of 35lbs

          10 reps of 40lbs

           8 reps of 45lbs

          20 reps of 100lbs

Day 1 - Legs

Official Starting Body Weight: 223.8 lbs

CARDIO: 20 MINS - eliptical machine, 2.06 miles

WEIGHTS:

1. Leg Press 
     A.  4 warm up sets:
          12 reps of 180lbs
          12 reps of 200lbs
          12 reps of 220lbs
          12 reps of 240lbs
     B.  3 sets to failure:
          20 reps of 260lbs
          14 reps of 300lbs
          12 reps of 320lbs

2. Lying Hamstring Curl
     A.  2 warm up sets:
          12 reps of 40lbs
          12 reps of 50lbs
     B.  3 sets to failure:
          15 reps of 60lbs
          14 reps of 70lbs
          12 reps of 80lbs

3. Leg Extensions
     A.  2 warm up sets:

          15 reps of 40lbs

          15 reps of 50lbs

     B.  2 sets to failure:

          20 reps of 60lbs

          18 reps of 80lbs

4. Squat Machine

      A.  2 warm up sets:

          15 reps of 120lbs

          15 reps of 140lbs

     B.  2 sets to failure:

          20 reps of 100lbs

          20 reps of 100lbs

A New Workout Begins

Welp, starting tomorrow, my paternity sebatical ends and my new workout program begins. I tried to start the new program last week but averaging 3 hours of sleep a night put a damper on my energy and enthusiasm. I think I'm good to go now though.

So the new program...its a 90 day weight lifting and cardio routine. I want to document everything from what I did to what I ate. I know I have gained several pounds of fat and lost valuable muscle since having my baby so this will be an adventure. I hope I can find the necessary time to workout everyday. I know that eating right and particularly sleep will be a huge challenge but I'll give it the ole college whirl. Wish me luck!!!  Day 1 starts tomorrow.

Sept 7 - 15: PATERNITY LEAVE

I had to take a quick break from working out due to the birth of my daughter on September 7th. Since then, my life has been all about her and my family which has left no time for working out. Any few minutes I could scrounge up are dedicated to getting the rest I am losing.

Day 1 of my "New Born Dad" workout will begin on Monday, September 16th. I will dedicate the blog to new dads while I battle to find time to workout, go to work, and spend time with my family. I will also be tracking my diet by placing everything I ate on here. This will be quite an adventure.

Plus, I need to workout. I have that feeling of being lethargic. I am sooooo tired and have no energy for obvious reasons. My diet is terrible as I am currently eating based on convenience. All of that should change by next Monday.

Day 19 - Upper Body Circuit

- Assisted Pull-ups
          - 3 Sets of 10 reps

- Cable Bench
          - 3 Sets of 10 reps - 80, 90, 100lbs

- Cable Military Press
          - 2 Sets of 10 reps - 60, 70lbs
          - 1 Set of 7 reps - 80lbs

- Straight Arm Pull Down
          - 1 Set of 15 - 50lbs
          - 1 Set of 12 - 80lbs
          - 2 Sets of 10 - 100, 110lbs

- Cable Row
          - 3 Sets of 10 reps - 100, 110, 120lbs

- DB Hammer Curls
          - 3 Sets of 10 - 25, 30, 30lbs

- Tricep Extension (Rope)
          - 3 Sets of 10 reps - 90, 100, 110lbs

Night Time:
- Stretch

Day 18 - Run

- 1.78 mile run

- Ab Machine
          - 2 Sets of 20 reps - 100lbs



*I'm not gonna lie....a 1.78 mile run should be a warmup but my legs were super heavy and tired today. I'm not sure why. However, I've got an inkling that I need a new pair of running shoes. Sad cuz I love my Asics but looking back, I have put several hundred miles on them. I think its time for a new pair.

Also, my workouts this week are smaller and not as intense due to this coming Monday. I am planning on starting a new workout program that looks to be pretty intense so I don't want to be burnt out by then. Lately, I have struggled with motivation on getting to the gym by 6am. Hopefully I just need a new workout program to keep me inspired.

Day 17 - REST

Resting for whats to come.....

Day 16 - Bike and Weights

6am

- 5 miles - 21 mins - Stationary Bike - Level 6

- Barbell Shoulder Press
          - 4 Sets of 8 reps - 45, 65, 75, 75lbs

- Cable Row
          - 3 Sets of 8 reps - 120, 130, 140lbs

- DB Shrugs
          - 1 Set of 12 reps - 60lbs
          - 2 Sets of 8 reps - 80, 85lbs

- Shoulder T-Lifts
          - 3 Sets of 8 reps - 10, 12, 12lbs

- Cable Bicep
          - 3 Sets of 8 reps - 50, 60, 60lbs

Night Time
- 125 crunches
- Stretch

Day 15 - Hike and AMRAP

12pm

- 2.44 mile hike on North Shore Trail.
          - 524ft elevation gain


2pm

AMRAP Workout (As Many Repititions As Possible in 20 Minutes):

- Push-ups - 100
- Incline Push-ups - 20
- Crunches - 300
- Mountain Climbers - 100
- Air Squats - 165

Post Workout Picture

Today's Hike with My Stepson

 A View from the North Shore Trail with Hollywood Cemetery on the left and the Richmond skyline in the middle

The North Shore Trail

Day 14 - Trail Run

Trail Run

*2.12 miles


Night Time:
- 125 Crunches
- Stretch


*This was another attempt at a 5k trail run. However, I picked the North Shore Trail on the north side of the James River and I was not expecting the hills and the 100% humidity. I don't know what the deal is but I am having a hard time with these runs. It could be my weight gain due to the weight lifting or the condition of my trail shoes (had them over a year and have probably put several hundred miles on them). I do know one thing, my leg strength is not up to par for these runs. Am I ready for the 5-10 mile trail runs I thought I would be able to do at this point? Absolutely not! I do know that this week I will be concentrating on leg strength in the weight room. I am still disappointed though.

Looking down the trail

The North Shore Trail and what it looks like on the sign (joins with the Buttermilk Trail)

Day 13 - REST

Of course today is a rest day.....its the start of college football.

Day 12 - Heavy Shoulders

The final day of Heavy Week

6am

- DB Shoulder Press
          - 3 Sets of 12, 8, 8 reps - 40, 45, 40lbs
          - 1 Drop set of 12 reps - 20lbs

- Side Lateral Raise
          - 3 Sets of 13, 12, 12 reps - 8, 10, 15lbs
          - Triple drop set - 10, 8, 5lbs

SUPERSET
- Front Raise
          - 3 Sets of 14, 12, 10 reps - 10, 12, 15lbs
- Upright Cable Row
          - 3 Sets of 10 reps - 100lbs

- Side Plank - 30 Secs
- Plank - 30 Secs

- Seated Calf Raise
          - 4 Sets of 15 reps - 220, 240, 240, 240lbs

- Abdominal
          - 1 Set of 15 reps - 110lbs

Day 11 - Heavy Legs

Heavy week is slowly winding down!!!

- Straight Leg Deadlift
          - 1 warmup set - 10 reps - 90lbs
          - 3 sets of 10 - 100, 110, 120lbs

- Leg Curl
          - 3 sets of 12 - 50, 70, 80lbs

- Front Squats - Smith Machine
          - 1 set of 10 - 80lbs

- Squats - Smith Machine
          - 1 set of 10 - 100lbs

- Leg Press
          - 3 sets of 12 - 220, 260, 300lbs

- Leg Extensions
          - 3 sets of 12 - 60, 80, 80lbs

- Jumping Lunges
          - 3 sets of 12 - Basketball Court (full length)

Night Time:
- 125 Crunches
- Stretch

Looking down at my tough mudder shoes on the Leg Press

Day 10 - REST

For some reason I've been tired lately but today is a rest day in preparation of tomorrow's leg day

Rest


Night Time:

- 125 crunches
- Stretch

Day 9 - Heavy Back and Bi's

The heavy week continues.....

4pm

- Wide Grip Pull-ups
          - 4 sets - 10, 10, 10, 8 (assisted)

- Bent Over Rows - Cable
          - 3 sets of 10-12 - 70, 80, 80lbs
          - 1 drop set - 60lbs

- Close Grip Front Lat Pull Down - Hammer Machine
          - 3 sets of 12 - 100, 120, 150lbs
          - 1 drop set - 100lbs

- One Arm DB Row
          - 3 sets of 10 - 45, 50, 55lbs

- Straight Arm Pulldown with Rope
          - 5 sets of 15 - 45, 50, 50, 60, 60lbs

- EZ Bar Curl - Cable
          - 2 strict sets of 12 - 60, 70lbs
          - 2 cheat sets of 12 - 70, 80lbs

- DB Hammer Curls
          - 2 sets to failure - 30lbs

Night Time:
- 125 crunches
- Stretch

WEEK 2 - BIG MAN ON CAMPUS

For week 2, I am doing heavy weights with not as much cardio. Lets pound these weights!!!!!

Day 8 - Heavy Chest and Triceps

Warm up - 3 mins on the eliptical machine

- Incline Dumbell (DB) Press - 60-90 sec rest between sets
          - 1 warm up set of 10 reps - 35 lbs DBs
          - 3 sets of 10 reps - 45, 50, 55 lbs DBs
          - 1 rep down set of 12 reps - 35 lbs DBs

- Incline DB Flies - 60-90 sec rest between sets
          - 3 sets of 8-12 - 25, 30, 35lbs DBs

- DB Bench Press - 60-90 sec rest between sets
          - 4 sets of 8,8,8,6 reps - 45, 50, 55, 60lbs DBs

Superset - 30 sec rest between supersets
1. Dips - 3 sets to failure - 12,10,8
2. Ball push-up - 3 sets to failure - 6,6,5

Superset - 60 sec rest between supersets
1. Skull Crushers - 1 warm up set of 12 reps - 20lb DBs
          - 3 sets of 10 reps - 25, 30, 15 lbs DBs
2. Close Grip Barbell Bench Press - 1 warm up set of 12 reps - 95lbs
          - 3 sets of 12 reps - 105, 115, 95 lbs

- Tricep Push Downs - Rope - 30 sec rest between sets
          - 3 sets of 10 - 80lbs
- Overhead DB Triceps Extension
          - Quadruple Drop Set - 25, 20, 15, 12lbs

- 45 sec Plank
- 100 crunches

Night time:

-Stretch
-125 Crunches

Day 7 - Trail Run

1pm

Trail Run

2.01 mile run

Night time:

Stretch

I was planning on a 5k run but I picked a park with lots of hills. It just shows how far I need to come before I'm in decent shape.

Day 6 - Rest and Munch

Rest Day

Today was the first day I could just sit around and do nothing. I haven't had one of these days in months. Anyways, I tried to eat lots to replenish lots of the calories and nutrients I lost this week.

Day 5 - Insanity Cardio Power & Resistance

Today was a good example of when there is a terential downpour and your scheduled workout can not be done. Why not throw in an Insanity workout and not let today be a waste??

Warm up 

3 Sets of (30 seconds each):
- Jog in place
- Power Jacks
- Log Jumps
- 123 - 123
- Butt Kicks
- High Knees
- Vertical Jumps

Stretch

3 Sets with 30 second break after each set (30 seconds each):
- Power Jumps
- Belt Kicks
- Hit the floor
- V-pushups
After last set there is not a break. Go right into Tricep-dips (legs on the floor, then a set with each leg raised)

3 Sets with 30 second break after each set (30 seconds each):
- Hurdle Jumps
- Globe Jumps
- Moving Push-ups
- Mountain Climbers

4 Sets of:
- 8 Hop Squats + 8 Push-ups

Stretch